Severe air pollution is straining lungs across India this winter. Experts say diet now works as a powerful line of defence alongside masks, air purifiers and clean indoor spaces.
The right foods can boost immunity and help the lungs fight toxic air more effectively.
Nutritionist Reema Kinjalkar explains that pollution triggers oxidative stress and inflammation, which can eventually lead to chronic diseases.
She urges people to include specific fruits, vegetables and herbs that actively counter pollution-related damage. These foods deliver antioxidants, vitamins and natural compounds that support respiratory health.
Cruciferous vegetables take the top spot. Broccoli, cauliflower, bok choy and cabbage pack sulforaphane, a natural compound that helps the body remove toxins such as benzene.
These vegetables also supply vitamin C and beta-carotene, which strengthen immunity. Broccoli sprouts offer an especially high dose of sulforaphane, making them a strong addition to winter meals.
Leafy greens like mustard leaves (saag) also help the lungs. They provide vitamins A and C along with dietary fibre and prebiotics, all of which support gut health and immunity. A healthy gut directly influences overall inflammation levels.
Amla, or Indian gooseberry, stands out as another powerful lung-friendly food. It contains a dense concentration of vitamin C and antioxidants that neutralise free radicals produced by polluted air and protect lung tissue.
Tomatoes also support airway health. Their nutrients reduce inflammation and help protect lungs from long-term pollutant exposure. Adding them to salads, soups, or curries is an easy way to benefit.
Ginger and turmeric play a crucial role, too. Ginger eases airway inflammation, breaks down mucus and supports easier breathing on polluted days. Turmeric provides curcumin, a strong antioxidant that shields lung cells from pollution-driven oxidative stress.
Nutritionists also recommend flaxseed. They supply omega-3 fatty acids and antioxidants that help the body manage pollution’s impact while supporting heart and lung health.
While clean air remains the most effective protection, smart eating habits form a strong second shield.
Antioxidant-rich fruits, vegetables and spices can lower inflammation, strengthen immunity and reduce respiratory strain. Warm home-cooked meals, adequate hydration and avoiding fried or heavily processed foods also help.
For anyone facing high pollution levels this winter, combining a nutrient-rich diet with air-quality precautions offers the best chance to keep lungs stronger, clearer and healthier.
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